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HAHD Chapter 4 - Coggle Diagram
HAHD Chapter 4
4.1 - 4.4 - Nutrients
Macronutrients
A nutrient that is needed by the body in relatively large amounts
Carbohydrates
The body's main source of energy
Carbohydrates are broken down and the glucose molecules are absorbed into the blood stream
Youth require a lot of energy as this is a period of rapid growth
Risk factors - Excess carvohydrates are exposed as adipose tissue (Fat). This can lead to an increase in lifestyle diseases such as : obesity, cardiovascular disease, diabetes mellitus (tpe 2) and colorectal cancer.
Most carbohydrates are found in foods of plant origin: Veggies, fruit, bread, pasta, rice, cerials
Fibre
It is a type of carbohydrate found in all foods of plant origin, it is not able to be absorbed by the body's digestive syste,.
Fibre acts like a cleaner, slows down glucose absorbtion which provides a feeling of fullness, it absorbs water adding bulk to faeces, reduced the amount of cholestrol absorbed in the body.
Fibre acts to reduce the risk of colorectal cancer, type 2 diabetes, cardiovascular disease and obesity
Fibre is found in foods of plant origin: wholemeal bread, Bran, grains and seeds, fruit and vegetables
Protein
Protein builds, maintains and grow body cells, they are fuel for energy.
During periods of rapid growth, youth need tto ensure their diets meet these demands.
Essential amino acids
Complete proteins - Contain all essential amino acids
Incomplete proteins - do not contain all essentail amino acids
Non- essential amino acids
Can be made in the body from essential amino acids
Risk factors : Excess protein is stored as adipose tissue (fat) This can lead to an increase in lifestyle diseases such as: obesity, Cardiovascular disease, type 2 diabetes
Risk factors - Also, excess protein places a strain on the kidneys and liber, the end result of which os a decrease in calcium absorbtion leasing to osteoporosis.
Food sources: Eggs, milk, cheese, beef, chicken. fish and seafood (meat origin) Soy products (tofu), legumes, nuts, wholegrain cerials, brown rice (plant based)
Lipids (fats)
Fats also known as lipids play a crucial part in the bodies functioning, their main role is as an energy source but they are also important in the development and functioning of cell membrances and can play a role in preventing blood clots and inflamation (omega 3 and 6)
Other functions include: Slow down hunger, act as shock absorbers around the body, insulate the body and add a sensory appeal to foods.
The types of fats
Unsaturated fats
Monounsaturated + polyunsaturated
Functions :Carry out the function of fats plus have health and wellbeing benefits such as reducing cholestrol and promoting heart health
Food sources: Unsaturated fars are liquid at froom temperature and solidify in the fridge: Olive oil, avocado, canola oil, nuts, peanut butter
Protective factors: Deacreases the level of LDL cholestrol - reducing risk factors of cardiovascular disease and athesclerosis, Deacreases the impact of impared glucose regulateon - drecreasing risk of type 2 diabetes.
Risk Factors: When eaten in excess contributes to obesity, type 2 diabetes and cardiovascular health.
Polyunsaturated protective factors: Reduces risk of high blood pressure, prevention of some cancers and CV disease, role in brain function, improves immune system functioning
Polyunsaturated fats sources : Omega 3 - fish,trout,sardines and mackerel, canola and soy oils, canola based margarine. Omega 6- nuts, brazil nuts, walnuts, seeds, oil made from corn and soy
Saturated Fats
Food sources: Daturated fats are generally found in foods of anilmal origin and are solid at room temperature: Fatty meats, full cream milk, cream, cheese, take away foods
Risk Factors - Associated with many chronic conditions sich as high cholestrol, high blood pressure, heart disease, obesity and stroke.
Trans fats
Food Sources - Trans fats are produed when liquid oil is converted into solid fat, this is called hydrogenation : Processed foods, pies, sausage roles, cakes, pastries
Risk factors: Raise LDL cholestrol levels, Decreases HDL cholestrol levels thereby leading to increasing risk of cardiovascular disease, interfers with structer of cell membrane and affects movement of nutrients - Glucose is restricted from entering cells - insulen riseds and increases risk of type 2 diabetes.
Cholestrol
A cholestrol is a substance which plays an important role in the body: cell membrane health as well as in the production of hormones, bile and vitamin D. The body produces 2/3 of its requirements and we eat the rest.
Low density lipoproteins (LDLs)
"bad" cholestrol
High Density lipoproteins (HDLs)
Micronutrients
Water
Vital for human survival (55-75% of the body) Required is 1.2-3 litres per day
Key component of all cells, mediu for all chemical reactions, contains no nutrient hence no energy BUT can assist with weight managment and reduce the risk of obesity, cv, type 2 diabetes and colorectal cancer.
Food Sources: Water in its pure form, watermelon, apples, oranges, celery, lettuce, cucumber
Calcium
Functions: Building of bones and hard tissue and is needed for the youth growth spurt which is the greatest increase in bone density.
Food sources: Most dairy products, sardines and salmon, green leafy vegetables. fortified soy milk and orange juice, tofu made with calcium sulphate.
Protective Factors: Decreases the chance of developing osteoperosis and increased bone mass allows for better force production by the muscles
Risk Factors: Increaded risk for osteoporosis
Sodium
Functions: Regulates fluid in the body - including blood, fluid is drawn to sodium so the amount of sodium regulates how much fluid is in a cell.
Food sources: Table salt, Olives, fish, meat, pork, cheese, processed foods
Protective factors: Regulates the balance of fluids in and out of the cell.
Risk Factors: Excess sodium increases blood volume leading to heart failure, hypertension, stroke and heart attacks
Iron
Functions: Essential part of the blood - forms the "haem" part of "haemaglobin"
Food Sources: Lean red meat, fish, eggs, nuts, brown rice, tofu, green leafy vegetables, (eaten with vitamin c)
Protective factors: Increased energy levels
Risk factors: Not enough iron in the diet can lead to anaemia
Vitamin D
Fuctions: Absorb calcium from the intestines
Food sources: Fish, beef liver, cheese, egg yolks, fortified cerials and orange juice.
Protective Factors: Assists in calcium absorbtion
Risk Factors: Not enough vitamin D can lead to osteoporosis due to its affect on calcium absorbtion
B-Group vitamins
B1,2,3
Functions: Thiamine , riboflavin, niacin, is involved in the process of metabolising and converting our fuel sources into energy
Food sources: Vegemite, wholegrain cereals, eggs, fish, meats, dark green leafy vegetables.
Protective factors: Increased energy die to metabolism, adequite growth of bones and muscles
Risk Factors: A lackof B-group viamins van lead to slowed growth of bones and muscles.
Folate - B9
Functions: Important role in DNA synthesis, cell duplication - growth of the body, development of red blood cells